|
Types
of Food
|
Sodium
(mg)
|
 |
|
Meat,
Poultry, Fish and Shellfish
|
| Fresh
meat (e.g. beef, pork, veal, lamb), poultry, finfish (cooked);
3 ounces |
Less
than 90 |
| Clams
(steamed); 3 ounces |
95 |
| Tuna
(canned); 3 ounces |
300 |
| Chicken
hot dog; 1 |
755 |
| Lean
ham; 3 ounces |
1,025 |
|
|
Dairy
Products
|
| Milk |
| Skim
or 1% milk; 1 cup |
125 |
| Buttermilk
(salt added); 1 cup |
260 |
| Yogurt |
| Lowfat
or nonfat, fruited; 8 ounces |
120-150 |
| Low
fat or nonfat, plain; 8 ounces |
160-175 |
| Cheese |
| Low
fat; 1 ounce |
150 |
| Low
fat & low sodium; 1 ounce |
(Read
the label) |
| Cottage
cheese, low fat; ½ cup |
460 |
|
|
Eggs
|
| Egg
white; 1 |
55 |
| Egg
substitute; ¼ cup = 1 egg |
80-120 |
|
|
Fats
and Oils
|
| Oil;
1 tablespoon |
0 |
| Unsalted
tub margarine; 1 teaspoon |
Less
than 5 |
| Salted
tub margarine; 1 teaspoon |
45 |
| Prepared
salad dressings, low calorie; 2 tablespoons |
50-310 |
| Imitation
mayonnaise, nonfat; 1 tablespoon |
110 |
|
|
Fruits
|
| Fruits
(fresh, frozen, canned); ½ cup |
Less
than 10 |
|
|
Vegetables
|
| Fresh
or frozen vegetables (cooked without salt); ½ cup |
Less
than 70 |
| Tomato
juice (canned); ¾ cup |
660 |
|
|
Breads,
Cereals, Rice, Pasta, and Dry Peas & Beans
|
| Breads
& Crackers |
| Corn
tortilla; 1 |
40 |
| Bread;
1 slice |
110-175 |
| Melba
toast; 3 rectangles |
120 |
| English
muffin; ½ |
130 |
| Bagel;
½ |
190 |
| Cracker,
saltine type; 5 squares |
195 |
| Cereals,
Rice, & Pastas |
| ~
Ready-to-eat cereal |
| Shredded
wheat; ¾ cup |
Less
than 5 |
| Puffed
wheat and rice; 11/2 - 12/3
cups |
Less
than 5 |
| Granola
type; ½ cup |
5-25 |
| Ring
and nugget cereals; 1 cup |
170-310 |
| Flaked
cereals; 2/3 - 1 cup |
170-360 |
| ~
Cooked cereal |
| Cooked
cereal (unsalted); ½ cup |
Less
than 5 |
| Instant
cooked cereal; ¾ cup |
180 |
| ~
Rice and pasta |
| Rice
and pasta (unsalted); ½ cup |
Less
than 10 |
| Peas
and Beans |
| Peanut
butter; 2 tablespoons |
150 |
| Peanut
butter (unsalted); 2 tablespoons |
Less
than 5 |
| Dry
beans, plain, canned (salted); ½ cup |
350-590 |
| Dry
beans, home cooked (unsalted, canned); ½ cup |
Less
than 5 |
|
|
Snacks
|
| Popcorn
& Nuts |
| Popcorn
and nuts (unsalted); 1 ounce |
Less
than 10 |
| Popcorn
and nuts (salted); 1 ounce |
170-250 |
| Cake
& Candy |
| Jelly
beans; 10 large |
5 |
| Hard
candy; 1 ounce |
10 |
| Vanilla
wafers; 1 |
10 |
| Fig
bar cookies; 1 |
55 |
| Angel
food cake; 1/12 of a 9 inch cake |
210 |
| Frozen
Desserts |
| Ice
pop; 1 |
10 |
| Frozen
nonfat or low fat yogurt; ½ cup |
40-55 |
| Ice
milk; ½ cup |
55-60 |
|
|
Condiments
|
| Mustard,
chili sauce, hot sauce; 1 teaspoon |
35-65 |
| Catsup,
steak sauce; 1 teaspoon |
100-230 |
| Salt;
1/6 teaspoon |
390 |
| Pickles;
5 slices |
280-460 |
| Soy
sauce; 1 tablespoon |
1,030 |
| Soy
sauce, lower sodium; 1 tablespoon |
600 |
|
|
Convenience
Foods
|
| Canned
and dehydrated soups; 1 cup* |
600-1,300 |
| Canned
and dehydrated soups -- lower sodium versions; 1 cup* |
(Read
the label) |
| Canned
and frozen main dishes; 8 ounces** |
500-1,570 |
| Canned
and frozen main dishes -- lower sodium versions; 8 ounces** |
(Read
the label) |
|
*Creamy
soups are higher in saturated fat and cholesterol.
**Choose main dishes that have ingredients lower in saturated
fat and cholesterol. |
|
Sources:
 Adapted from
"Home and Garden Bulletin," pp. 253-7. United States
Department of Agriculture, 1993. |
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